Yoga - Articles, Advice, and More Yoga By Ann Pizer Updated August 22, 2016 In the past 60 years, yoga has gone from a little-known, esoteric Indian practice to a central activity of the cultural mainstream. But while it is commonly available in cities throughout the world and almost everyone has heard of it, yoga still remains something of a mystery to people who have never tried it. That's because it resists an easy definition. Yoga is a diverse and diffuse practice with numerous threads that can be interwoven in many ways. Complicating matters further, the term yoga has been in use for several thousands of years and has shifted meanings many times. To start to unpack what contemporary yoga is, let's take a look at yoga's evolution and how it is practiced today. Defining Yoga The word yoga comes from Sanskrit—an ancient Indian language. It is a derivation of the word yuj, which means to yoke, as in harnessing together a team of oxen. Find the Ideal Yoga Class for Every Personality Today, it is often interpreted to mean union. Yoga is said to be for the purpose of uniting the mind, body, and spirit.

Most modern yoga practices rely heavily on The Yoga Sutras of Patanjali , a series of aphorisms written c. 250 CE, as the basis for their philosophies. The Yoga Sutras specify eight "limbs" of yoga. The three most commonly practiced limbs are pranayama (breathing exercises), meditation , and asana . Asana is what most of us have come to know simply as yoga, the physical poses. So what should you expect when you head to a yoga class? While meditation and breathing exercises may be included, asana has assumed a primary role in most types of contemporary practice. Some classes may also include chanting or an inspirational reading, depending on the individual teacher and the yoga style. Generally, yoga classes at a gym or health club will focus primarily on the physical aspects of the practice, while people who want a more spiritual approach are more likely to find it at specialized studios. Types of Yoga The origins of today's most popular types of yoga can be traced back to one man, T. Krishnamacharya .

Through his three most prominent students, yoga, as we know it, was disseminated to the west: From Pattabhi Jois, we got Ashtanga Yoga —which is responsible for the vinyasa flow style that is now so prevalent—as well as the method of working on the same exact series of poses repeatedly over time. From B.K.S. Iyengar , we got the concept of alignment —meaning that there is an ideal way of doing each pose—and the introduction of the now-standard props to help us safely reach this ideal. From Krishnamacharya's son, T.K.V. Desikachar, we got the idea that when yoga is individualized to each person's needs and abilities, it can be curative, which has, in turn, led to the emergence of yoga therapy as a form of alternative medicine . Guide to Integral Yoga With so many types of yoga, it can be daunting to pick the right one. This cheat sheet covers 20 popular styles (including Bikram/hot yoga , power yoga , and Kundalini ) to help you narrow down the field. But there is usually a bit of trial and error involved too.

You may find the best yoga class on the first try, but you may also need to shop around and try different things until you find the one that feels right. Yoga Poses Many people think that yoga is just stretching . But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of postures, each of which has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement (vinyasa-style yoga) or more slowly to increase stamina and perfect the alignment of each pose. They can be done in a hot room , on a rooftop, in a gym, or even on a paddle board . Also, poses are a constant —linking together the disparate branches of the yoga family tree. The amazing thing about yoga is that although the poses themselves do not change, your relationship to them will. Your practice is always evolving, so it never gets boring. Poses fall under broad headings, although there is plenty of overlap: Standing poses take up the bulk of the time in most yoga sessions. They strengthen your legs and the core, particularly when balance is incorporated . Seated poses are used to stretch your muscles more deeply.

Both standing and seated postures may include forward bending, twisting, hamstring stretching , and hip opening . Once the body is warmed up, backbends are often taught to improve spinal mobility. More advanced students hone their balance with inversions and arm balances . Every class ends with five or 10 minutes of complete relaxation . Health Benefits Anusara Yoga: The John Friend Scandal and Beyond And this is before we even consider the physical benefits of greater strength (core strength in particular), flexibility, and balance. Yoga also fosters mental calmness, clarity, and self-acceptance, giving you the tools to combat anxiety and feelings of inadequacy. Is there anything yoga can't do? Well, it won't increase your height, but it can improve your posture so you stand taller. Who Can Do Yoga? Forget any stereotype you might have in your head of what a "yoga person" looks like because anyone can do yoga. That includes men , seniors , children , pregnant women, people with bigger bodies , people with arthritis , and so on. If you have a body, you can do yoga. If you are not at all flexible that doesn't mean you can't do yoga. It means you can and you should.

Yoga is not a sport that you need to have trained for since childhood. It's not a competition where the bendiest person gets a prize. It's not even something you can be "good at" or "bad at" because there is no final goal to achieve, nothing to accomplish. The people on the covers of yoga magazines and the most famous teachers are not any better at yoga than the rest of us. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day. Getting Started So now that we've taken the veil off a bit and convinced you that you can do yoga, how do you follow through and actually get started ? The easiest thing you can do is find a class nearby and go to it. It needs to be convenient to your home or work so that getting there is not a chore. And it should be a class for beginners . Once you get your butt on a mat in a classroom, the yoga becomes inevitable. Though it is possible to do yoga at home (and many people do) it's not an ideal way to start.

Taking classes with an experienced teacher gets you going on the right foot so that you begin to understand the fundamentals of alignment and avoid injury . Eventually, you may find that yoga at home is more convenient and affordable . There are lots of great ways to practice at home once you feel ready. A Word From Verywell If you're still nervous, remember that everyone who does yoga was once a beginner. The sooner you start, the sooner you'll discover its wonderful benefits, chief among which is that doing yoga makes you feel amazing. Yoga is a lifelong practice that will help you stay healthy for years to come. More from Verywell in Yoga Common Yoga Terms Defined | ACTIVE Common Yoga Terms Defined By Lynn Burgess For Active.com When you take a yoga class, you may hear odd words or phrases from your instructor. Don't worry, what you hear is normal. In yoga, the terms and phrases used are Sanskrit words for yoga poses (asanas) and concepts. To help you understand common terminology, here's a helpful list of terms used in a yoga class. Asanas ("seat"): Physical postures of yoga. Guru: Teacher or master; one who illumines the darkness. OM (or Aum): Considered to be the first sound of creation.

Om is frequently chanted before, after and/or during yoga classes. Pranayama: Breath awareness to facilitate inner stillness and awareness. More: Kaki Mudra: Yoga for Longevity Hatha Yoga: From "ha" (sun) and "tha" (moon), hatha yoga seeks to unify opposites - body and mind - and describes any of the physical practices of yoga. Mantra ("tool or instrument of thought"): Sounds, syllables, words or groups of words that are repeated with the goal of creating a positive transformation; a sacred thought or a prayer. Meditation: Focusing and calming the mind often through breath work to reach deeper levels of consciousness. Mudra: A seal. Positions of the body that have an influence on the energies of the body, or mood. Mostly the hands and fingers are held in a mudra. Namaste: Commonly said at the end of yoga class by the instructor and the students. One beautiful interpretation: I honor that place in you where the whole Universe resides. And when I am in that place in me and you are in that place in you, there is only one of us.

Props: Tools such as mats, blocks and straps used to extend range of motion and facilitate ease in a pose. Savasana: Final relaxation; literally translated as "corpse pose." Ujjayi (a.k.a as Hissing Breath, Victorious Breath): A type of pranayama in which the lungs are fully expanded and the chest is puffed out; most often used in association with yoga poses, especially in the vinyasa style. Yoga: From the Sanskrit "yug" (yoke), means "union". Yoga is an ancient discipline in which physical postures, breath practice, meditation and philosophical study are used as tools for achieving liberation. Find a yoga class that's right for you. About the Author Lynn Burgess Accomplished yoga teacher, Lynn Burgess, combines her unique alignment based style with over 20 years of teaching experience to help athletes achieve their goals. Visit to learn more. Accomplished yoga teacher, Lynn Burgess, combines her unique alignment based style with over 20 years of teaching experience to help athletes achieve their goals. Visit to learn more.

Share this article Sanskrit Words in Yoga Contact Sanskrit Words – an introduction to the ancient language of yoga If you practice yoga, then you’ve seen some Sanskrit words. To some yoga enthusiasts, this peculiar new language adds a certain charm to the ancient and mysterious practice of yoga. Others may find it less then relevant to their ambitions. Some probably even find it an unnecessary nuisance. … I want to make a few brief comments here about these Sanskrit words, so that the novice, the initiated, and even the disinterested, may gain a better appreciation for this ancient language and a general understanding of its place within yoga. What is Sanskrit? Sanskrit is the oldest language known to man. It is considered to be the very origin of language itself; that from which all languages have arisen or evolved. The Vedas , the universally accepted first scriptures of humanity, were written in the Sanskrit language. There is also a deeply rooted faith among Indians that Sanskrit itself is the language of the Devas (Gods), which is why this language was known during the Vedic period (6,000 – 8,000 years ago) as Daivi Vak (the Divine speech).

The great grammarian, Pānini, structured this language with his grammar in the 7th century BC, and henceforth, it became referred to as Samskritam. Numerous important works from a cultural, spiritual and scientific standpoint, were written in this ancient language. All of the classic literature of Vedic times was written in Sanskrit too, included the classical texts of yoga, Vedanta and other spiritual and philosophical schools of ancient times, as well as the historical texts in the great sciences of astrology, astronomy, medicine, architecture and the physical sciences. The Essence of Sanskrit As Quantum physics has now revealed to us, anything and everything consists of vibration. The primary essence of any object or phenomena, then, could be thought of as its own unique pattern, or composite patterns, of vibration. It is said that the language of Sanskrit itself arises from these vary root sounds or vibrations of the Universe. The various vowels and consonants that make up Sanskrit words represent these core sounds, known as bijas .

Whilst in states of deep resonance with the cosmos (in other words, while in meditation), the Rishis , the ancient spiritual scientists, could perceive these bija sounds; and from this profound sense of perception, they recognized the inherent sounds of each and every thing. A Sanskrit word, then, is not merely a word chosen to name something, but an actual reflection of the inherent ‘sound’ of that object, concept or phenomena. In fact, proper, or rather, perfect, pronunciation of Sanskrit words, it is told, can replicate the exact nature, or essence, of that which it is referring too. It is also told that if one’s mind was utterly pure, then upon hearing this perfectly pronounced symbol, the Sanskrit word, the image of that object, idea, etc., would immediately appear within the mind and the ‘field of understanding’ of this individual, even if they had never seen or heard of this thing or idea before. Likewise, the perfect pronunciation of a Sanskrit word has the power to manifest and/or influence that particular thing. Sanskrit, for this very reason, is referred to as the ‘perfect language’.

“Every one of its vowels and consonants has a particular and inalienable force which exists by the nature of things and not by development or human choice… its (Sanskrit’s) basis is universal and eternal.” ~ Sri Aurobindo This is, at heart, the essence of one of the principles behind mantra chanting in the vedic tradition. Today there are very few who possess this precise knowledge and ability of ‘perfect enunciation’, and fewer still who are pure enough of mind to be able to receive the innate truths of this language upon hearing it. Sanskrit in Yoga Today The underlying power of the Sanskrit language is a force that is not known to most who practice yoga today. This lack of understanding has lead to a hasty and reckless casting aside of Sanskrit terms in the modern yoga world, for simple, powerless English words that denude the practice of yoga of much of its subtle, yet profound potency. In fact, many of the techniques and practices of yoga have been tagged with wildly inaccurate names at the hands of some notable, perhaps well-intentioned, but careless individuals.

One highly influential yogi of the 21st century, whose system of yoga practices is known world-wide, has himself admitted to simply making up many of the names that are now commonplace in the vocabulary of modern day yoga. Probably the most recognized yoga position today is the ‘downward facing dog’. A corresponding Sanskrit word, adho mukha svanasana, has also been invented to match this. This is, however, erroneous. There is no such asana name in the tradition of yoga. So what is the proper term for downward dog? It’s Meru Asana. Meru refers to the sacred Mount Meru, considered to reside at the centre of the Universe. This yoga pose, then, represents stability, balance, strength and support on all levels; not the stretch-like action of your pet getting up from its afternoon nap! Yet the modern yoga culture is filled with examples such as these. Here’s a few more: Commonly Used Names The cuckoo pose Rediscovering Sanskrit Words Even though the understanding and use of Sanskrit words in yoga has fallen off, none the less, it remains a powerful force to be rediscovered in yoga.

Though you may not aspire to become a Sanskrit scholar, or even to delve much further into this ancient language then this very page, I encourage you to be mindful of its use and its profound importance in yoga. For those who really care to know the depth and profoundness of yoga, study of the ancient scriptures and knowledge of the Sanskrit language is essential. The Sanskrit literature is a veritable treasure-house of knowledge, only a fraction of which has been translated into our contemporary languages. “The Veda is the beginning of our spiritual knowledge; the Veda will remain its end… I believe the future of India and the world depend on its discovery and on its application…” ~ Sri Aurobindo “Without Learning Sanskrit it is not possible to decipher the Indian philosophy on which our culture and heritage are based”.~ B.L. Hansaria, Kuldip Singh - Definition of Yoga - Method for Mental, Physical, Spiritual Wellbeing Definition of Yoga The word "yoga" comes from the Sanskrit root yuj, which means "to join" or "to yoke". Yoga is a practical aid, not a religion. Yoga is an ancient art based on a harmonizing system of development for the body, mind, and spirit.

The continued practice of yoga will lead you to a sense of peace and well-being, and also a feeling of being at one with their environment. This is a simple definition. The practice of yoga makes the body strong and flexible, it also improves the functioning of the respiratory, circulatory, digestive, and hormonal systems. Yoga brings about emotional stability and clarity of mind. In the practice of Yoga the ultimate aim is one of self-development and self-realization. Extra Information Think of this practice as being the means and tools to realign and rebalance your vehicle (body) on a regular basis. You take control and you can then become your body mechanic instead of having to pay someone else to do it (medical professionals). Because your body is finely tuned you will find that your chances for injuries and illnesses will drop as you are in a much more attuned state. You don’t want for something major to happen to you before you decide to do something about it. That’s reactive behavior and that’s going to set you back big time, all you have to do is take action now Yoga is Easy to do. Prevention and care is by far the best medicine there is. It all comes down to balance.

Getting Older For most people getting old is a decision they make whether they know it or not. It basically comes down to the saying – Useit or lose it! Old age and the associated illnesses that come with it are big business, so therefore people in the western world especially are not encouraged to look after themselves. Everyone is worth more in the health business when they are sick. You might say that in the western world, people are living longer but the quality of life is far from acceptable. Most old people are dosed up on all forms of medication. Is that what you want for yourself? For more information on aging -click here Sign up for our newsletter! Email: Follow Us Around the Web Recent The Ultimate Guide to Yoga Lingo | Greatist The Ultimate Guide to Yoga Lingo January 12, 2013 | Share Tweet Text LIKE US ON FACEBOOK Get More Greatist in Your Life From "om" to "namaste," yoga enthusiasts practically speak their own language. Here’s our guide to all things yoga to make reaching savasana (don’t worry, we’ve defined it below) much less intimidating. The Methods One look at a yoga studio’s schedule, and it’s time to whip out a dictionary.

We’ve decoded some of the crazy-sounding names and pointed out the best bets for beginners. A word of warning: Always check with the studio or instructor before jumping into a new class, as teaching methods may vary between studios and even instructors. Anti-Gravity or Aerial: A blend of aerial arts and yoga, this method (a few schools teach similar classes under different names) relies on a fabric trapeze bearing some or all of the body's weight, allowing practitioners to focus on posture and relaxation— not to mention it’s a ton of fun. Beginner-friendly. Anusara: With a more upbeat vibe, Anusara focuses on mood enhancement and injury prevention. It is especially great for beginners or out-of-shape practitioners. Beginner-friendly. Ashtanga: A more athletic method, Ashtanga is a traditional practice focused on progressive pose sequences tied to the breath. The Primary Series , made up of about 75 poses, takes about 90 minutes to go through and promotes spinal alignment, detoxification of the body, and building strength and flexibility. There ain’t no stopping in this class— continuous flow is central to its practice.

Bikram: A series of 26 basic postures, repeated twice each, practiced in a 105-degree studio. This method, created by Bikram Choudhury , has inspired similar “hot” and “warm” yoga classes. Hatha: Most modern forms of yoga fall under this traditional branch. Classes called “Hatha” are typically basic with a classic approach pairing breathing exercises with postures. Beginner-friendly. Integral: As the name suggests, this method aims to make yoga an integral part of practitioners’ everyday lives. Classes include asanas along with breathing techniques, mantras, and meditation. Beginner-friendly. Integrative: Formally known as Integrative Yoga Therapy, this method was developed specifically for medical settings and is used for patients with everything from heart disease to AIDS to psychiatric disorders. ISHTA: This stands for Integrated Science of Hatha, Tantra, and Ayurveda , and aims to connect students with their own internal energy. Classes include a cocktail of Ashtanga -like postures and Iyengar ’s precision served on the rocks with breathing and meditation.

Iyengar (i-ying-ger): You'll hold poses for much longer in Iyengar than in other yoga practices. This encourages students to feel each muscle’s role in the pose. Iyengar often incorporates props like belts, blocks , blankets, and chairs and is a good practice for people with injuries or specific physical limitations. Beginner-friendly. Jivamukti (jee-vah-mook-tee): This method is focused on an authentic spiritual experience. Each class concentrates on a theme and may involve chanting and scripture readings. Kripalu (kree-pah-loo): With a focus on getting in touch with the body, this method moves through three phases: basic mechanics, meditation, and long-held poses, in a flowing sequence. Beginner-friendly. Kundalini: A fluid, energetic method that keeps practitioners moving through poses. The sequences are made up of rapid, repetitive movements intended to awaken the body, mind, and spiritual strength . This practice works to tap into the inner “Kundalini" (aka " serpent " energy). Power Yoga: This method has an athletic edge and was created for Westerners back in the ‘80s.

It’s often practiced in a mildly heated room, and classes may vary greatly based on the teacher’s style as it doesn’t follow a set progression of of asanas . Prenatal: A type of yoga designed for moms-to-be and even new mamas. By focusing on yogic breathing (think of it as the hip version of Lamaze) and strengthening muscles, some say prenatal yoga may even ease and speed up delivery. Beginner-friendly. Restorative: Relaxation is key in restorative yoga, which is especially great for anyone recovering from injury (or in need of some serious chill time). Expect easy (often modified) standard asanas held for an extra-long time to allow the mind to tune out and calm down. Beginner-friendly. Sivananda (shi-vah-non-dah): A slow-paced, spiritual method that incorporates sun salutations and the same 12 asanas in each class. This school of yoga focuses on breathing, relaxation, diet, exercise, and positive thinking as the means to a healthy lifestyle. Viniyoga: This class is personally tailored to each yogi with plenty of one-on-one attention from the instructor. It encourages adapting postures to personal abilities and needs. Beginner-friendly.

Vinyasa: This is a wider category of yoga practices including Ashtanga , Power Yoga , and Jivamukti , among others. Generally, vinyasa classes are flowing and rhythmic. A vinyasa is also any progression of flowing postures (see below). Yin: A slow-paced, meditative practice, Yin gives muscles a break and allows gravity to do the work during poses. Yin aims to lengthen connective tissue as a complement to strength-based classes. Beginner-friendly. The Poses Trying to move into a pose while watching the instructor and translating the Sanskrit pose names often results in a bit of an awkward limbo move. Get the DL on common poses beforehand to keep up with the pros. Note: Almost all poses have a Sanskrit and English name—we’ve organized ours by type of pose and then alphabetized by English name. Check out the traditional pronunciation to sound extra in-the-know. Seated and Twists Bound Angle or Cobbler’s (Baddha Konasana, bah-da kone-ahs-ahna): Sit tall on the sit bones , bend knees, and bring soles of feet together.

Grab feet or ankles and lengthen the back, lifting the crown of the head to the ceiling. To modify, sit on top of a block , lessening strain on hips and groin. Cow Face (Gomukhasana, go-moo-kahs-ahna): Sit with knees bent, soles of feet on floor. Slide one foot under the opposite knee, and bring top knee down to rest atop bottom knee so that knees are stacked, facing forward. Raise the arm on the side of the bottom leg, turn and bend it until it is touching the upper back. Extend the opposite arm, turn and bend it to reach back for the other hand, clasping them together, if possible. Lotus (Padmasana, pod-mahs-ahna): Similar to easy pose, but with feet resting on top of the thighs, rather than on the floor. Pigeon (Kapotasana, cop-poh-tahs-anna): From downward dog , bend one leg in to the chest, bring between the arms and place on the mat with foot pointing to opposite side. Keep opposite leg extended straight behind. Bring the hands to either side of hips, lengthening the back.

To deepen the pose, lean the torso forward over the bent leg and reach arms straight forward. Staff (Dandasana): Sitting on butt, legs extended directly in front, hands rest on the floor next to hips to lengthen the back. Seated Spinal Twist (Matsyendrasana, mot-see-en-draws-ahna): From Staff Pose , bend right knee to draw right heel toward left seat. Cross and step left foot to the outside of right knee. Place left hand a few inches behind the sacrum for support, and twist to the left using right hand or elbow against left knee for resistance. Standing Chair (Utkatasana, oot-kah-tahs-ahna): Stand up straight with feet together. Bend knees slightly, sending butt back and toward floor as if sitting in a chair, but keeping the knees together and aligned. Raise arms straight up next to ears. Dancing Shiva or Lord of the Dance (Natarajasana, not-ah-rah-jahs-ahna): From standing, transfer weight to right foot and bring left heel to butt. Reach back with left hand, grasping the inside of left foot.

Lift left thigh by kicking the foot back into the hand. Once balanced, raise right arm straight overhead. Eagle (Garudasana, gah-ru-dasana): From standing, bend knees slightly and cross one thigh over the other, transferring all weight to the standing leg. Wrap crossed leg around standing leg, hooking foot around the calf (or getting as close as possible). Extend arms straight forward and cross one over the other. Bend elbows, so elbow on one arm is tucked inside the other. Turn palms inward and grasp hands. Half Moon (Ardha Chandrasana, are-duh chun-drahs-ahna): Similar to Warrior II , but with body rotated to face the side of the supporting leg. Reach arm on supporting leg’s side towards floor for support, while reaching opposite arm up towards the ceiling. Bring gaze towards raised hand. Lizard (Utthan Pristhasana, oot-ahn prees-thahs-ahna): From a lunge position, turn front foot to a 45-degree angle and bring forearms to floor inside front leg.

Mountain (Tadasana, ta-dahs-ahna): Stand tall with big toes touching but heels slightly apart (so that the outsides of feet are parallel). Root through entire foot and rest arms at the sides. Reach the crown of the head toward the ceiling, lengthening the spine. Reverse Warrior: From Warrior II , stretch back arm and lean torso back until back hand reaches back leg. Turn the palm upward, reaching front arm overhead with palm facing the back of the room and fingers pointing up. Tree (Vrksasana, vrik-shahs-ahna): From mountain pose, bring the sole of one foot up to the inner thigh or calf of the other leg (never on the knee joint!). Raise arms up and open slightly, palms facing each other or fingers in Jnana Mudra . If possible, look up. Warrior I (Virabhadrasana I, veer-ah-bah-drahs-ahna): From a lunge position, turn heel of back foot down to reach floor. Keep torso and hips facing front and reach arms straight upward alongside each ear, lifting the chest toward the ceiling.

Warrior II (Virabhadrasana II): With feet in the same position as Warrior I, open the torso to the side of back leg. Extend arms straight out to the front and back, palms facing down. Look forward over front arm. Warrior III (Virabhadrasana III): From Warrior I, lift back leg and lean upper body forward, creating a straight line supported by one leg. Reach forward with both arms. Arms, hips, and raised leg should be parallel to the floor. Arm Balances Crow (Kakasana or Bakasana): From standing, turn toes outward, heels touching. Bend knees until butt rests on heels. Lean upper body forward, placing forearms on floor, knees against shoulders or upper arms. Shift weight forward onto hands, lifting forearms from the floor, and lift hips and butt with knees supported by upper arms. In full crow, feet come all the way off the floor. Eight-Angle Pose (Astavakrasana, ahsh-tah-vah-krahs-ahna): From standing, wrap the right arm inside and around right leg, placing the hand on the floor outside right foot.

Work right shoulder behind the knee, then cross left ankle in front of right. Slowly lift both feet to the right, supporting the weight on both palms. Scale Pose (Tolasana, toe-lahs-ahna): Start in lotus pose and place both palms on the floor next to hips. Contract abdominal muscles and lift hips and butt from floor. To increase the lift, add a block under each hand. Firefly (Tittibhasana, tee-tee-bahs-ahna): Similar to crow pose, but with arms straightened and legs extended to each side. Advanced. Core Boat (Paripurna Navasana, par-ee-poor-na nah-vahs-ahna): Balancing on the sit bones , the back and legs rise from the mat, creating a “V” shape with the body. The back is straight (not rounded or arched) and legs begin bent at the knee with shins parallel to the floor (half boat pose), then straighten the legs to reach full boat pose. Bow (Dhanurasana, don-your-ahs-ahna): Lay on the stomach, arms at sides. Bend knees reaching heels toward butt.

Reach back with hands to grasp ankles, and use the core muscles to lift the chest and legs off the mat, balancing on hip bones. Cat-Cow (Marjaryasana, mahr-jahr-ee-ahs-ahna): Technically two separate poses, cat-cow refers to a linked movement. Begin on hands and knees with spine neutral. Arch spine, bringing the chest forward and up and then reverse, pulling chest and stomach inward while rounding the back. Four-Limbed Staff Pose (Chatarunga Dadasana, chat-ah-tuhn-gah da-dahs-ana): From plank pose, lower body until only a few inches from the floor. Keep elbows pulled in toward ribs. Dolphin: Begin on hands and knees then lower to forearms. Curl toes under and lift hips. This pose resembles downward dog , but with weight on feet and forearms rather than hands. Plank (Phalankasana, pal-a-kahs-ana): The body is supported on toes and hands, with arms straight and positioned directly under shoulders— as if in a push-up position.

Side Plank (Vasisthasana, vahs-ees-thahs-ahna): From plank position, turn toes to the left, stacking left foot on top of right, and lift left arm from mat, reaching toward the ceiling. Maintain the straight line of the body, simply rotate to one side. Locust (Salambhasana, shah-la-bahs-ahna): Laying on stomach with arms at sides, lift chest and legs from the floor, reaching back with arms. Backbends Bridge (Setu Bandha Sarvangasana, set-too bahn-dah sar-van-gahs-ahna): Lie face-up on mat, arms at sides. Bend knees bringing soles of feet to the mat. Move heels towards butt until fingertips can reach them. Rolling onto the outer shoulder blades, lift hips from mat until they create a straight diagonal line from knees to shoulders. For supported bridge, place a block under the sacrum resting weight on the block for a restorative posture. Camel (Ustrasana, oosh-trahs-ahna): From a kneeling position, rise so that thighs are perpendicular to floor.

Slowly arch the back, raising the chest to the ceiling and bringing hands behind you to rest on ankles or heels. Try to push chest up and out. Cobra (Bhujangasana, boo-jang-ahs-ahna): Lie face-down on mat, palms on mat alongside ribs. Lift chest off mat, bringing gaze forward or slightly upward, rooting through thighs and tops of feet. Upward-Facing Dog (Urdhva Muhka Svanasana, oord-vah moo-kah svahn-ahs-ahna): Similar to cobra pose, but with arms fully straightened, and entire body lifted from mat, supported only on hands and tops of feet. Wheel (Urdhva Dhanurasana, oord-vah don-oor-ahs-ahna): From bridge, place hands on floor behind shoulders, with fingers pointed toward feet and elbows pointed straight up. Lift entire body from floor, supported by hands and feet. Forward Bends Downward-Facing Dog (Adho Mukha Svanasana, ah-doh moo-ka svahn-ahs-ahna): Hands shoulder-width apart, placed firmly on the mat.

Feet hip-distance apart, weight evenly distributed between hands and feet, with heels pushing toward the floor. Happy Baby (Ananda Balasana, ah-nahn-dah bahl-ahs-ahna): lie face-up, bring knees toward chest. Grasp knees and spread legs hips-width apart. Standing Forward Bend (Uttanasana, oot-tahn-ahs-ahna): From mountain pose, bend from hips, reaching for floor. Try to keep knees straight while bringing hands to shins or floor. Three-Legged Dog (Tri Pada Adho Mukha Svanasana, tree pah-dah ah-doh moo-ka svahn-ahs-ahna): From downward dog , lift one leg up and back, keeping the knee straight and raised foot flexed. Also known as down-dog split . Triangle (Trikonasana, tree-kone-ahs-ahna): From Warrior II , straighten both legs, shift hip back and the torso toward front leg, reaching toward ankle with front arm, trying to keep the body rotated to the side of the back leg. Reach upward with back arm and keep gaze down at front foot or back at upper arm.

Straddling Forward Bend (Prasarita Padottanasana, prah-sa-ree-tah pah-doh-tahn-ahs-ahna): With feet wide apart (depends on flexibility, but wider than shoulder-width), outsides of feet parallel, bend forward at hips, resting hands on floor or block , and (if possible) bringing the crown of the head to the floor. This can also be a preparation for a headstand . Inversions Handstand (Adho Mukha Vrksasana, ah-doh moo-kah vricks-ahs-ahna): For this inversion of mountain pose, start in downward dog with hands a few inches from a wall. Bring one foot closer to the hands and hop with the back foot until comfortable hopping all the way up to the handstand, supported by the wall. Supported Headstand (Salamba Sirsasana, sah-lom-ba sheer-shahs-ahna): From kneeling, interlock the fingers and place forearms on the floor, elbows shoulder distance apart. Set the crown of the head on the floor between the hands, stand and walk the feet toward the head.

Eventually, lift the feet from the floor, supporting through the arms, not the head and neck. Supported Shoulder Stand (Salamba Sarvangasana, sah-lom-ba sar-van-gahs-ahna): Lie face-up on floor, with arms at sides, knees bent with soles of feet on floor. Contract core muscles to pull knees in toward chest, and then continue to lift pelvis and back. With upper arms on floor and palms supporting lower back, straighten legs upward. Plow (Halasana): Lie face-up, keeping legs straight. Flip legs overhead so toes touch the ground behind head. The body should be supported by shoulders, arms at sides. Restorative Child’s Pose (Balasana, bah-lahs-ahna): Kneel on mat with big toes touching, knees hip-width apart. Bring upper body forward to rest on thighs, bending at hips. Arms can be left at sides or extended all the way forward on mat. If butt does not reach heels, place a blanket or pillow in the void. Corpse (Savasana, shah-vahs-ahna): A relaxation pose, savasana is typically reserved for the end of the practice.

Lie face-up, arms comfortably resting at sides, palms facing up. Feet and legs gently turned outward. Crocodile (Makarasana, mah-kah-rah-nahs-ahna): Lie face-down on floor with legs slightly spread, toes turned outward. Stack forearms and rest forehead on arms. Easy (Sukhasana, soo-kahs-ahna): Resting on sit bones , cross legs, bringing tops of feet to floor and stretching knees downward. For a modification, sit on a block . Alternate the crossing of legs each time the pose is taken. Hero (Virasana): Kneel with knees together and feet spread slightly wider than hips. Sit back on the calves, back tall. *We used Yoga Journal and Mind Body Green to help describe these poses. The Anatomy When moving through a class, yogis are likely to hear some uncommon anatomy phrases. This one’s for all the non-docs out there. Sacrum: This is a bone structure at the base of the spine, which includes the tailbone. Sit Bones: Part of the pelvis, these bones are most easily felt when sitting on a hard surface. They’re located toward the underside of the butt .

This is the part of the butt yoga instructors often recommend sitting on. Sternum: Also known as the breastbone , this is the bone that runs vertically down the center of the chest. An instructor may direct the class to reach their sternums forward, upward, etc. Crown of the head: It’s exactly where someone would wear a crown (shocker). It’s the top most part of the skull. When standing or sitting up straight, always lift the crown of the head toward the ceiling. The Catchphrases When adopting the yoga lifestyle— or even just hitting up the occasional class— funky phrases abound. Asanas: Sanskrit for “ manner of sitting ,” an asana is any yoga posture or pose. Ashram: A destination for a yoga retreat . Ashrams offer yoga workshops, seminars, and events. Block: Usually made of foam or cork, yoga blocks provide extra support for the body in more difficult yoga positions. Chakra: Energy centers throughout the body. We each have seven chakras : the “base” chakra, sacral chakra, solar plexus chakra, heart chakra, throat chakra, brow (aka “third eye”) chakra, and crown chakra.

Karma: An Eastern concept of cause and effect . The belief is that karma is not a punishment for actions, it is simply the result. Mantra: A few words or syllables to repeat while meditating . It should inspire, but not distract, the mind. Namaste: Generally, a greeting, but in yoga, it is meant to be a greeting of another’s soul . Om: This slow, steady sound is a mantra. Pranayama (prah-nie-yahm-ah): Controlled breathing or breathing techniques used during yoga. Fire Breathing (Kapalbhati, kah-pah-lah-bah-tee): A pranayama technique used during Kundalini , Breath of fire involves rapid breathing that engages the diaphragm. Jnana Mudra (nyah-nah moo-drah): The hand position often adopted when meditating. The tips of the forefinger and thumb come together (as if saying “OK”). Rest the hands with palms facing upward. Sanskrit: An ancient language of India and Hinduism.

Sun Salutation: A sequence of asanas : mountain pose , standing forward bend, lunge, plank pose, chaturanga, upward-facing dog, downward-facing dog. Vinyasa: Any flowing sequence of poses. Examples include cat-cow and sun salutations. This article has been reviewed by yoga instructor Steven Cheng . Steven is certified in Dharma Mittra Yoga and currently teaches classes at Yoga Union and Earth Yoga in NYC. Expert-approved Definitions of Yoga | Science of Awakening Self-Awareness Yoga Philosophy Sanskrit definition of yoga Yoga means ‘union’ or ‘connection’. In Sanskrit, the word ‘yoga’ is used to signify any form of connection. Yoga is both a state of connection and a body of techniques that allow us to connect to anything. Conscious connection to something allows us to feel and experience that thing, person, or experience. The experience of connection is a state of yoga, a joyful and blissful, fulfilling experience. Awareness is the secret of yoga. Multiple definitions of yoga There is no single definition of yoga. In order to experience truth through yoga, we must study its classical definitions and reflect on our own understanding of it.

If we wish to connect to the intuitive, creative part of us, and realize the eternal Self at our core, we need to consider what yoga really is. Each definition of yoga reveals part of the ocean of knowledge and experience that forms the yogic path. Many paths to yoga There are many traditional yogic paths that facilitate connection to the highest truth and awaken our own consciousness, including tantra, mantra, laya, kundalini, bhakti, jnana, karma yoga, and so on. Each path specializes in its own techniques and methods to awaken greater awareness and connection to self and life. Yoga practices include posture (asana), breathing (pranayama), control of subtle forces (mudra and bandha), cleansing the body-mind (shat karma), visualizations, chanting of mantras, and many forms of meditation. Day-to-day meaning of yoga At its most practical level yoga is a process of becoming more aware of who we are. Yoga techniques facilitate balance and health, and unfold our dormant potential. Yoga allows us to be more aware of ourselves and feel connected. As such, yoga is a process of self-discovery. This leads us to self-mastery and self-realization.

Yoga as a science Yoga is a science, that is, it is a body of techniques that lead us to consciously connect with ourselves and with life, the experience of yoga. As yoga is a science, there is no dogma or belief system attached to it. Yoga simply tells us to do a certain practice and then to feel the effect of that practice, e.g. if we breath slowly in a relaxed manner we will slow our heart rate; if we focus the mind we will develop mental peace and deep insight. Highest philosophical definition of yoga In Sanskrit, the word ‘yoga’ is used to signify any form of connection. In a philosophical sense, however, yoga means the conscious connection of the limited little egoic self with the unlimited, eternal, higher Self. Patanjali’s definition of yoga The great sage Patanjali, in the system of Raja Yoga, gave one of the best definitions of yoga. He said, ‘Yoga is the blocking (nirodha) of mental modifications (chitta vritti) so that the seer (drashta) re-identifies with the (higher) Self.

Patanjali’s system has come to be the epitome of Classical Yoga Philosophy and is one of the 6 or 7 major philosophies of India. Hatha yoga definition Hatha yoga includes postures (asana), breathing techniques (pranayama), purification techniques (shat karmas) energy regulation techniques (mudra and bandha). The definition of yoga in the Hatha Yoga texts is the union of the upward force (prana) and the downward force (apana) at the navel center (manipura chakra). Hatha yoga teaches us to master the totality of our life force, which is also called prana. By learning how to feel and manipulate the life force, we access the source of our being. Kundalini yoga definition Kundalini yoga is the science of liberating the dormant potential energy in the base of the spine (kundalini). The definition of yoga in kundalini yoga is the union of the mental current (ida) and the pranic current (pingala) in the third eye (ajna chakra) or at the base chakra (muladhara chakra).

This unifies duality in us by connecting body and mind and leads to the awakening of spiritual consciousness. Awakening of self is yoga Big Shakti’s favourite definition of yoga is that it is any method that allows us to wake up to who or what we really are and to what life is all about. Anything that allows us to be more aware of ourselves and to feel connected to ourselves and life is a form of yoga. Everything we do can become yoga if it is done with awareness. Awareness is the key to discovering all the mysteries of who we truly are. Yoga reveals the luminous intelligence and the beauty that lies within us.

Question: From which language do we get the word 'yoga'?
Answer: Sanskrit